Monday, March 31, 2014

This salad was amazing! The combination of the sweet and savory was refreshing and light tasting. I served this as a side dish with Chicken Chili Enchiladas. This would be a nice main course for a lunch, too. This recipe comes from the book "Eating in Color" by Frances Largeman-Roth. I have enjoyed every recipe I have tried from this book so far. I hope you like this one too!serves 6 ( about 1 c. = 4 points +)

1 tsp. grated lime zest

2 T. fresh lime juice

1/4 tsp. salt

1/4 tsp. cayenne pepper

1 ( 15 oz) can black beans, drained and rinsed

1 mango, diced

1 avocado, diced

1/3 c. frozen corn kernels, thawed

1/2 jalapeno pepper, seeded and finely chopped

1/2 c. green grapes, quartered

In a small bowl, combine the lime zest, juice, salt and cayenne pepper. Add the beans and stir to coat.In a large bowl. combine remaining ingredients. Add beans and gently toss to combine. Serve at room temperature.

Whisk dressing ingredients together in a bowl; set aside.Heat a nonstick skillet coated with cooking spray. Sprinkle chicken with salt and pepper. Add oil to the pan. Cook chicken until juices run clear. Let stand 5 minutes, then chop.Place lettuce and avocado in a large bowl. Toss with dressing.Place lettuce on each of 4 plates. Top with chicken and sprinkle with walnuts.

I came up with this dessert recipe for my dad, who has diabetes. It is only 4 points + and is a lovely springtime dessert. You will have leftover strawberry sauce, which can be reserved for a later use.serves 8 ( 1 slice of cake with 2 T. strawberry sauce and 2 T. ricotta = 4 points +)Strawberry Sauce:

1 lb. frozen strawberries, thawed

1/2 tsp. balsamic vinegar

1 T. Xylitol or another 0 calorie sweetener

1 tsp. cornstarch

1T. water

Ricotta Topping:

1 c. low-fat ricotta

1 T. Xylitol or another 0 calorie sweetener

1 T. orange zest

1 store bought angel food cake

Place strawberries in a saucepan along with Xylitol and balsamic. Cook until berries are softened. Mash berries. Combine cornstarch with water and add to berry mixture. Cook until thickened. Cool to room temperature.Using an electric mixer, beat ricotta with Xylitol and orange zest for 3 minutes or until light.Slice cake, top with berry mixture and ricotta.

Bibimbap is a traditional Korean dish that combines brown rice, sauteed spinach, a small amount of beef and an assortment of seasoned vegetables. It also is usually topped with a raw egg! I have lightened the traditional recipe and opted for a cooked scrambled egg! I also used some leftover pork tenderloin for this recipe. The dish is served in a bowl, topped with a spicy red sauce.serves 6 ( 10 points +)

1-1/2 c. uncooked brown Minute Rice

1 tsp. olive oil

6 c. raw baby spinach

1 c. finely chopped carrot

2 c. sugar snap peas

2 scallions, sliced

3 radishes, sliced

1-1/2 c. cooked, chopped pork tenderloin

6 eggs, beaten

sauce:

1 T. sesame oil

1 T. Sriracha hot chili sauce

1-1/2 tsp. low-sodium soy sauce

1-1/2 T. fresh lemon juice

Cook rice according to package directions.Whisk sauce ingredients together in a small bowl and set aside.Heat a large nonstick skillet coated with spray. Add oil. Cook carrots and peas until crisp-tender. Add spinach and salt to taste. Cook until spinach wilts. Remove spinach mixture and keep warm.Return skillet to stove and spray with nonstick spray. Cook eggs.Place 1/2 c. rice in each bowl, top with 1/4 c. pork, spinach mixture, scallions, radishes and egg. Drizzle with sauce.

Thursday, March 27, 2014

The fresh taste of the avocado in this recipe made my heart smile! I hope you like it as much as I did!serves 4 ( 7 points +)

1 ( 8 oz) French baguette

1 avocado

2 T. fresh lemon juice

2 T. low-fat Greek yogurt

1/8 tsp. sweet paprika

1/8 tsp. cayenne pepper

1 tsp. grated lemon zest, divided

4-1/4 oz. lump crab meat ( I used canned), drained

3 T. frozen corn, thawed

2 T. finely chopped green pepper

1 T. basil leaves

salt and pepper to taste

Cut baguette in half and then slice open so that you have four pieces. Toast in a toaster oven or in a regular oven on 400 degrees until crisp.Mash avocado with 2 T. lemon juice. Salt to taste. Spread avocado over toasted bread.Combine yogurt, paprika, cayenne pepper and 1/2 tsp. lemon zest in a bowl; set aside.In a medium bowl, combine crab, corn, green pepper, basil, salt and pepper. Stir in yogurt mixture.

Thursday, March 20, 2014

This was my first time trying watercress and may I say that I can see why the English like it so well. It tastes great and is fun to eat! I think this would make a nice topping to a sandwich in place of the usual lettuce, too!
Watercress is only 4 calories per cup and is packed with isothiocyanates, which may help prevent cancer by ridding the body of carcinogens.
This is another great recipe from the library book I found entitled, "Eating in Color" by Frances Largeman-Roth.

serves 4 ( 2 points +)

1 bunch watercress ( about 4 c.)

1/2 green apple, sliced thinly

1 stalk celery, diced small

1/4 c. low-fat buttermilk

salt and pepper to taste

1/4 avocado

1/2 tsp. lemon zest

1/2 T. lemon juice

1/2 tsp. honey

Place watercress on a platter. Top with apple and celery.

In a blender, combine remaining ingredients until smooth. Drizzle over salad.

Cook pasta in boiling water until al dente. Stir in spinach and let wilt; Drain.Meanwhile, whisk together oil, vinegar and garlic; set aside.Heat a large nonstick skillet coated with cooking spray. Season chicken with salt and pepper. Cook chicken until juices run clear. Let stand 5 minutes before slicing.Place diced peppers, pasta mixture and mozzarella in a large bowl. Season with salt and pepper. Toss with olive oil mixture.

While at the library last week, I came across a book entitled, "Eating In Color" by Frances Largeman-Roth. The pictures and recipes looked beautiful and full of fresh produce. This recipe was slightly adapted from this book as the original called for pomegranate seeds and they are not in season right now. The sauce made from this recipe gives a fresh and sweet flavor. This recipe could easily be used as a dessert.serves 8 ( 1/2 c. = 2 points +)

1/2 c. dried cherries

1 lb. strawberries, hulled and quartered

1 c. red grapes ( cut in half if they are large)

2 blood oranges

finely grated zest and juice of 1/2 lime

1 T. strawberry jam

In a small microwaveable bowl, cover cherries with enough water just to cover. Microwave 1 minute. Let stand 10 minutes. Drain and reserve the liquid.Place cherries, strawberries and grapes in a bowl.Remove the skin and white pith from the oranges, collecting any juices in a bowl. Remove segments from oranges and cut into thirds. Add to the bowl with the fruit mixture.In a small saucepan, combine reserved liquid from cherries, reserved juice from oranges and lime zest and juice. Add jam and bring to a boil, whisking until smooth. Boil 3 minutes or until sauce has reduced by half. Let cook completely at room temperature.Drizzle sauce over fruit and toss to coat.

Heat a nonstick skillet and coat with cooking spray. Add zucchini and tomatoes and cook until zucchini is tender and tomatoes pop when gently pressed with the back of a spoon. Season with salt and pepper to taste. Remove from pan and place on bottom of toasted sandwich thin.Spray pan if needed. Add egg and cook. Top with cheese. Place egg over vegetables and top with remaining half of thin.

Heat a large saucepan over medium heat. Add sausage, onions, carrots, celery and zucchini. Cook until meat is no longer pink and onions are translucent. Stir in tomatoes, garlic, broth, beans, salt and pepper. Bring to a boil. Reduce, heat, cover and simmer 30-45 minutes or until vegetables are tender.

Preheat oven to 425. Combine first three ingredients in a food processor and process until smooth. Combine nut mixture, baking soda and next five ingredients ( through pepper) in a shallow dish. In another dish, combine egg white and buttermilk.Dip chicken in egg white mixture, then dredge in flour mixture.Heat an oven-proof skillet over medium-high heat. Add canola oil. Fry chicken until browned on one side. Flip. Put the pan in the oven and cook 10 minutes or until chicken is done.Serve with a slice of lemon if desired.

Wednesday, March 12, 2014

This recipe comes from "Cooking Light Magazine". It has a bit of an Asian flair. The recipe only takes about 15-20 minutes total and is full of flavor and a special treat for a weeknight meal. The points value is 7+ for two thighs, which is great. If you opt for one thigh, it is 4+. serves 4 ( 2 thighs and 1 T. sauce = 7 points+)

8 skinless, boneless chicken thighs ( about 2 lbs.)

1/2 tsp. salt, divided

2 T. finely chopped onion or shallot

1 tsp. crushed garlic

1/3 c. chopped, fresh cilantro ( I think I used more)

1-1/2 T. dark sesame oil

1 T. low-sodium soy sauce

1/2 tsp. Sriracha sauce ( hot chile sauce)

1/2 tsp. grated lime rind

Heat a large skillet over medium-high heat. Spray with nonstick spray. Sprinkle chicken with 1/4 tsp. salt. Add to pan and cook until browned on one side ( about 6-7 minutes). Turn and cook until chicken is done. Place chicken on a platter. Meanwhile, place remaining ingredients in a food processor and pulse until blended. Serve about 1-1/2 tsp. cilantro mixture over each chicken thigh.

Tuesday, March 11, 2014

We have actually had a couple of days that felt like "spring" might be arriving! This has put me in the mood for fresh-tasting salads! My husband and son, Joey, made this dinner for us over the weekend. It is simple, but delicious. The peppery taste of the arugula pairs nicely with the sirloin. I hope you like it!serves 4 ( 7 points +)Salad:

1 lb. lean sirloin, trimmed

salt and pepper to taste

2 roasted red peppers, sliced

8 c. ( or more) of Arugula lettuce

4 tsp. grated Parmesan cheese

Dressing:

2 T. balsamic vinegar

2 T. olive oil

1 tsp. honey

1/2 tsp. Dijon mustard

salt and pepper to taste

Sprinkle steak with salt and pepper. Grill or cook in a skillet until desired doneness. Let stand 5 minutes before slicing.

Place 2 c. ( or more, depending on how much lettuce you would like) in each of the four bowls. Top with steak and peppers. Sprinkle with cheese. Drizzle with dressing.

Friday, March 7, 2014

We enjoyed these healthy, home-made waffles for breakfast this week. The original recipe comes from a site called "The Gracious Pantry"www.thegraciouspantry.com". I have adapted it slightly and I cut the recipe in half since there were only a few of us for breakfast that morning. These can also be made into pancakes if you do not have a waffle maker.Makes 5 waffles ( 5 points + each. Add additional points for syrup)

1-1/2 c. white whole wheat flour

2 c. vanilla almond milk

1 egg

1 egg white

1 tsp. baking powder

1 tsp. vanilla

zest of one lemon

1 c. fresh blueberries

Whisk all ingredients together, except for blueberries in a large bowl. Stir in berries.Spray your waffle maker well as blueberries can stick. Cook as you normally would cook your waffles.

You will enjoy this quick weeknight meal. I chose to use spinach fettuccine because of the nice color. I was needing to see something green after this long winter!serves 6 ( 1 chicken breast half with 2/3 c. pasta = 8 points +)

8 oz. fettuccine

1-1/2 tsp. dried basil

1-1/2 tsp. garlic powder

1 tsp. dried Rosemary

3 T. flour, divided

6 ( 4 oz) boneless, skinless chicken breasts

1 T. olive oil

1 small onion, finely chopped

1 can ( 15 oz) diced tomatoes, drained

1-1/2 c. fat-free chicken broth

2 T. fat-free half and half

Cook pasta until al dente, drain.Meanwhile mix seasonings in a small dish. Combine 2 T. flour with 2/3 of spice mixture in another dish.Coat chicken in seasoned flour. Heat oil in a large skillet over medium heat. Add chicken. Cook until golden and cooked through. Remove and keep warm.Spray skillet with nonstick spray. Add onion and cook until softened. Add 1 T. flour and stir. Add drained tomatoes, broth and remaining spice mixture. Bring to a boil, stirring occasionally. Reduce heat and simmer 5-10 minutes or until beginning to thicken. Stir in half and half. Return chicken to skillet and heat through. Serve chicken and sauce over pasta.

Heat oil in a large skillet over medium high heat. Add onions, peppers and mushrooms and cook until tender.Transfer onion mixture to a large bowl. Add ground beef, Worcestershire sauce, salt and pepper. Form into 8 patties.Heat grill pan or frying pan over high heat. Spray with nonstick spray. Cook burgers 3 minutes, flip and top with cheese. Cook an additional 2-3 minutes or until done.Serve on buns. ( toast buns if desired)

Saturday, March 1, 2014

These little stuffed chicken breasts are great for only 4 points +. If you do not like spicy, you can omit the Tabasco.

serves 4 ( 4 points +)

1 slice reduced fat bacon

1/2 c. reduced-fat shredded cheddar

2 T. finely chopped red onion

1 T. diced pimientos

1 T. low-fat mayonnaise

2 tsp. fresh lemon juice

1/4 tsp. Tabasco sauce

salt and pepper to taste

4 ( 4 oz) boneless, skinless chicken breast halves

Preheat oven to 400 degrees.Cook bacon in a large oven-proof skillet until crisp, Remove bacon and reserved drippings in pan. Crumble bacon and combine with next 6 ingredients.Cut a slit into the thick end of each breast half; carefully cut down to the center of the chicken to form a pocket. Divide cheese mixture evenly among chicken. Secure with wooden toothpicks.Sprinkle chicken with salt and pepper.Cook chicken in reserved bacon drippings on one side until browned ( about 3-4 minutes). Turn and place the pan in the oven for 7-10 minutes or until chicken is cooked through. Let stand 5 minutes before removing picks.

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Who am I?

After having success following Weight Watchers and learning how to cook in a healthier manner, I started sharing my "Point-less" recipes with friends. That began back in 2007. With much encouragement, I have started this blog as a way to encourage others in healthy eating and possibly in their journey of weight loss. I believe in healthy food that tastes great! My family has tried each and every one of these recipes. Let me know if you try any and how you like them. Welcome to "Point-less Meals"!

Why be "Point-less"?

This "point-less" blog is to encourage people in their quest for healthy eating. In my opinion, healthy food has to taste great! These recipes have all been taste tested by my family and/or any unsuspecting visitors who may have stopped by! For those following Weight Watchers, I've assigned the point value and serving size to each recipe! Hence the name "Point-less Meals".